The following program
is designed to demonstrate
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simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
00:00:10.48\00:00:12.68
Stay tuned for Body and
Spirit, today we're gonna
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talk about
strength training for women.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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Today, we're gonna talk
about a topic of strength
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training in women.
I remember early in my
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career I had a young
girl, who is only 15 years old,
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5'2", a 123 pound. She
want to start working out,
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within a year's time
period she was bench pressing
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an incredible 215
pounds. It didn't make her large
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and muscular, but she
was very fit and very strong.
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She was so strong that
boys her age that were football
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players would actually leave
the room when she'd come in
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because they were
intimidated by her presence.
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She was a very nice looking
young girl, but she couldn't
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get dates. So, I asked
some of the guys of her age,
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I said why don't any of
you guys ever ask her out,
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they said well we
have a standard philosophy
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that we don't asked
girls out who can bench press
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more than we can. It
was very unfortunate for her
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because her strength
actually became a handicap
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to her and made it so she
was socially unaccepted by
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her periods and later
on she gotten involved with
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bad things and ended
up becoming anorexic and
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bulimic because she couldn't
she deal with her own power,
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but at one time in her
life she was a number seven
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rated bench presser in
the world. So, women can get
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very strong, in fact in
the Bible it teaches us in
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Proverbs that with
wisdom will gain strength
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and someone, women
learn about how to become
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stronger, they're really
amazed at just how strong
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they can become and still
remain a very feminine look.
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So, we're gonna get
started today on some exercise,
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helping me today will be
Tammy and Patricia, so let's
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get started. Okay,
they're excited for this one.
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A little strength training,
so we're gonna make sure
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we're good and loose, so
we can really try hard today.
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So, let's just swing the
arms around. Get loosened
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up; remember warming up
is just getting some motion,
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getting the blood
circulating, getting the
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body ready to do something.
Okay, let's go the other
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way now, nice big circles,
for those at home, if you
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can't do a full
circle that's okay, just do
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whatever you can. The
more you do it, the better
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you'll become. Okay,
good, now we're gonna do some
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pushups, women often
times think they shouldn't do
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pushups and I'm not sure
ours are convinced either
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they should, but
they're going to anyway.
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So, I would like you get
down in a pushup position.
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Now, there are some of
them ways we can do pushups,
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we're gonna do then,
let the ladies do them in a
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ladies style fashion
where their knees are gonna be
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on the ground. Okay,
let's go ahead and lower
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ourselves down and
pushup. Okay, good we're looking
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good. Pushups are an
excellent way to develop
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a lot of upper body
power. And if you have to use
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a wall that's okay and
I've seen women many times who
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start their pushups in
this fashion and before too
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long they can do
regular military style pushups
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without having any
problem at all. I've seen women
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do one hand pushups
before, in fact a lot of
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miss fitness contest
competitors can easily do
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one hand pushups and
they're not very large.
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But we'll settle for these
and looks like we're coming
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to the end and looks
like, they're started looking
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at me. Okay, we're going
to do five more let's go,
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five more. There's 1,
push hard, good and there's 2,
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and there's 3, okay you
can pick it up on 4 then,
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push, is that 5? You
count different than I do.
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Okay, stand up,
okay let's stretch back,
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feel the chest
stretch, now bring it across.
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And one more time let's
stretch back and bring it
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across. Okay, Tammy we are
gonna need our towels today.
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Okay, we are gonna do
our upper back exercise
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and the way we're gonna
start this is, we're gonna
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take your towel and you
are gonna try and tear it
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in two. Pull it really
hard, if you can tear it in two
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you get to keep the
towel. Okay, and so we're gonna
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have our arms out straight.
Okay, we're gonna bring
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them up over the
head, okay, now we're gonna
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lower down to one side,
feel the stretch and then give
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yourself resistance
with the other way and pull
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it across. And pull,
now these exercises are
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gonna be good for either
males or females. You just
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today our topic is
on strength for women.
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I always challenge
women to try get as strong as
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possible because by
getting strong they avoid
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later problems of
osteoporosis, arthritis,
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it also has helped
with hormone regulation,
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with blood sugar
regulation, with hypertension.
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Exercise is a good cure
for a lot of different things,
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so let's keep it
going, keep the arms straight.
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Okay, you girls keep
going I'm gonna observe for a
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moment and you come
across you wanna feel it
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stretching through here
and use those muscles to pull
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it across, good. Okay,
focus on this area. Okay,
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let's do a few more,
okay now let's take our towels
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and put it up at
about a 45 degree angle,
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keep pulling apart and
pull it down toward you.
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Squeeze the shoulder
blades together, reach back out,
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up to about a 45 degree
angle, pull down and push up
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okay keep going. Now,
when you do this movement,
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you wanna concentrate on
pushing this aspect of your
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back out each time
as much as possible,
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okay reach up to about a
little higher, there we go,
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pull it down, squeeze
together, push out, good.
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Good, reach up a little
bit higher there, okay squeeze
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down, good, good, good
action there, good. And keep
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pulling on the towel
harder the whole time. Okay,
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keep going, let's do
five more. And pull; okay
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three more, I'll count
this time. And two more and last
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one, good job. Okay,
let's step them off to the side
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and stretch the lats
out now, grab an arm, pull,
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you should feel it
stretching the area we just
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worked. Okay, switch it
around now; get a hold of
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each stretch for about a
10 to 15 second time period.
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Okay, let's pick our
towels back up. We are gonna
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have now in front of us
this time. We are gonna be
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pulling hard still, we
are gonna come from side,
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we are gonna go the
other way. You want to focus on
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the shoulders,
pulling hard the whole time,
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the nice study tension.
Back and forth, I've seen
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women who have doubled
their body weight in their
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bench presses or been
able to squat three times their
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weight and they stayed
very tiny and very strong.
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If you look at girls
that are gymnast or the miss
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fitness competition
competitors, they're all
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very small, they look
very good in their clothes.
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Some might say, oh! They
looks gross 'cause they're
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too defined, but you
know what I have found
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and often times the
people that say they look gross
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are the ones who
carry all sorts of body fat.
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So, maybe there is a
reason there. I remember an old
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comics' paper, Hagar
the horrible the fat viking,
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his doctor told him
you're too fat, so he went to
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another doctor and the
doctor said, you look just
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fine, but you know the
doctor looked just like him.
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So, often times those who
criticize are those who are
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too lazy to get out
there and do it themselves.
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So, it's much easier to
say well that person looks bad.
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Okay, let's take it
down to the side now,
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we're gonna try and get
our towel or grabbing it,
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we're gonna raise up and
pull back down. So, can I
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keep the hand down,
raise up, pull down, raise up,
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pull down, good, you
wanna keep that good tension on
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the shoulder, you girls
keep working and I'll start
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watching. Okay, that's
good, feel the shoulder area
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there, you wanna feel
that contraction each time,
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really work it hard, the
harder you pull, the more
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benefit you're gonna get
out of it, right? Okay, five
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more, good, good
you're starting to tremble
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a little bit, I like
that, come on you're not
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trembling enough yet,
two more. Okay, let's switch
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over. Shoulder areas
are very important part
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of the body. Okay, we
want get it so you just grab it
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like that at the end.
Okay, go ahead with good strong
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shoulders we're
gonna have good posture,
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that's important we
wanna keep that head up,
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help keep your neck in
proper alignment and help
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you standing in a proper
form also it might make you
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a little taller. Okay,
just come up to right about
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parallel, you don't have
to come too high, there we go,
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can come up a
little higher, there we go.
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Let's get a focus on the
contraction and pull hard
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back. To make the
shoulders work, okay let's do
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five more. And three
more, last one coming up. Okay.
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go inside down, we're
gonna do some arm circles now,
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make them nice and
big, okay now we're gonna
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tighten them up, now
big again, now small,
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now back the other
way, now big, now small,
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now go the other
way, make them bigger
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and small again and
reverse it, reverse it again,
00:11:47.57\00:11:54.28
and reverse it again,
keep those arms straight,
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keep them leveled to
the ground. Okay, bigger,
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reverse it, okay, hold
it there nice and tight,
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we're gonna hold that for
30 seconds. Can you do that?
00:12:07.45\00:12:11.03
Okay, good optimistic,
how about you? You're gonna
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hold on there okay?
Little higher, good, we should
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start to feel that in the
shoulder a little bit, okay,
00:12:20.38\00:12:23.34
we got 10 seconds
down, I'm watching the clock,
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don't worry, up a
little bit higher, okay,
00:12:26.48\00:12:31.05
we're starting to develop a
little bit, ten more seconds
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9, 8, 7, 6, 5, 4,
3, 2, 1, okay drop.
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Feels good when
they go down, doesn't it?
00:12:42.96\00:12:44.54
Okay and let's stretch
it out, okay we are gonna
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switch the other side,
must stretch those muscles
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out there we just got down
contracting and that should,
00:12:56.56\00:12:58.33
should feel good as you
stretch it out after doing
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that. Okay, let's get
your towel and do some biceps
00:13:00.21\00:13:08.89
curls, turn the hand,
grape it over, so it's over the
00:13:08.92\00:13:13.88
thumb side, okay we
are gonna pull close to the
00:13:13.91\00:13:17.19
other hand and curl up
hard and really work it down.
00:13:17.22\00:13:20.44
I wanna see some
good contractions there.
00:13:21.18\00:13:23.23
Make yourself work.
Good, okay pull hard down,
00:13:25.33\00:13:32.33
pull hard down, there we
go, pull it hard down. Okay,
00:13:32.36\00:13:40.96
push those arms to
contract and pull down hard,
00:13:42.04\00:13:44.41
good, keep the
intensity you got five more.
00:13:44.44\00:13:49.08
Good, two more and
good and we're starting to
00:13:53.74\00:13:56.68
tremble a little bit
and that's what we want,
00:13:56.71\00:13:58.53
good, okay, switch
over. Okay, start curling,
00:13:58.56\00:14:05.61
now it's always
important to make sure we get,
00:14:08.23\00:14:10.26
we breathe properly,
just get all the way down,
00:14:10.29\00:14:13.22
we should get full range
of motion. So, Tammy you wanna
00:14:13.25\00:14:16.20
get the hand, there you
go, bring it down further,
00:14:16.23\00:14:18.10
this hand up a little
further still, there we go
00:14:19.01\00:14:20.71
all the way down.
You wanna make sure, we
00:14:21.31\00:14:24.19
breathe in through the
nose, out through the mouth,
00:14:24.22\00:14:26.18
you don't wanna hold
your breathe that creates
00:14:26.92\00:14:29.90
what's called the
Valsalva effect and you increase
00:14:29.93\00:14:32.07
your intracranial and
inner thoracic pressure and that
00:14:32.10\00:14:34.53
we don't wanna do.
Okay, keep curling it strong.
00:14:34.56\00:14:38.50
Make it difficult for
yourself pull that hard,
00:14:40.98\00:14:43.43
got six more, there's 1, 2,
3, good, you're working hard
00:14:43.46\00:14:51.86
there, 4, two more, 5
last one 6. Okay, now we are
00:14:51.89\00:14:59.11
gonna take our towels and
we're gonna kick them back
00:14:59.14\00:15:01.80
like this. And pull
in and kick back, pull in
00:15:01.83\00:15:06.22
and kick back, you should
feel that in a tricep area.
00:15:06.25\00:15:10.95
Once again, make yourself
work, make yourself work
00:15:10.98\00:15:14.43
as you do that. You control
how hard you are gonna go,
00:15:14.46\00:15:17.48
resist on the way out
and pull with the other side
00:15:17.51\00:15:20.62
as you come back through.
Okay, you wanna make sure
00:15:20.65\00:15:25.29
the elbow's up a little
bit higher, okay way back,
00:15:26.58\00:15:28.85
okay pull through, you
wanna keep the elbow on
00:15:28.88\00:15:32.53
one spot the whole
time, okay we're gonna kick it
00:15:32.56\00:15:35.12
back, there we go, now
way back, good and way back,
00:15:35.15\00:15:41.23
good keep it going. Keep
the elbow up, okay five more,
00:15:45.80\00:15:57.36
and two more, okay.
Now, as we switch sides
00:16:02.18\00:16:07.92
the thing I want you to
keep away are the two things
00:16:07.95\00:16:09.77
that people will tend
to do on this exercise
00:16:09.80\00:16:11.95
because the first one is
they'll tend to drop the arm
00:16:11.98\00:16:14.31
and I will start
moving, start moving the elbow
00:16:14.34\00:16:16.53
and the second thing is
they'll start to get tired
00:16:17.13\00:16:18.35
they'll stop going through
the full extension, we wanna
00:16:18.38\00:16:20.70
try and make sure we
get our arm all the way out
00:16:20.73\00:16:22.24
each time. So, we wanna
take the towel wherever we
00:16:22.27\00:16:25.24
can make sure and do that
full range of motion. Okay,
00:16:25.27\00:16:29.05
let's do the other side
now. Okay, bend over little bit,
00:16:29.71\00:16:34.26
okay push out, okay and
bring it back and way out,
00:16:34.29\00:16:39.22
there we go, got it,
okay. You act like this is glued
00:16:39.25\00:16:43.86
into that spot
there. Okay, we are gonna go
00:16:43.89\00:16:46.45
from here and the back
out. Okay, we want to get
00:16:46.48\00:16:48.74
one more there. Okay,
bring it through and way back.
00:16:48.77\00:16:53.11
Okay see if you can get
the arm out a little bit
00:16:56.21\00:16:57.57
straighter still. There
we go, now we're doing it?
00:16:57.60\00:17:01.56
Good, focus on the
tricep, okay five more,
00:17:04.81\00:17:11.62
get the elbow up,
good two more. Okay, good,
00:17:14.57\00:17:20.50
okay let me have the
towels. Okay, you girls get back
00:17:20.53\00:17:23.03
in pushup position
again for a moment.
00:17:23.06\00:17:24.78
What's next, okay we're
gonna lower yourself down
00:17:26.69\00:17:31.16
and we're just gonna
hold it there, hold it,
00:17:31.19\00:17:35.05
we're gonna hold that
for 20 seconds. There is 5,
00:17:35.08\00:17:40.44
10 hang on, 15, 16,
17, 18, 19, 20. Alright.
00:17:44.04\00:17:54.97
how is the carpet,
is it nice and clean?
00:17:57.50\00:17:59.18
It's nice and clean.
Okay, we are gonna do some
00:17:59.21\00:18:02.52
legs now. And what we
are gonna do that is we're
00:18:02.55\00:18:04.49
gonna start by by lunging
out to the side, now we are
00:18:04.52\00:18:09.23
gonna rotate and come to
the other side, good this is
00:18:09.26\00:18:15.12
working the inside of the
thigh and also it's warming
00:18:15.15\00:18:18.83
up our quadriceps for what
is yet to come. Okay, let's
00:18:18.86\00:18:31.82
do five more each
side, there is 1 and 2 and 3,
00:18:31.85\00:18:41.21
two more times, 4 and 5,
good. We're gonna do some
00:18:41.24\00:18:50.12
squats now, and the
what we're gonna do is
00:18:50.15\00:18:52.65
we're gonna do them nice
and slow. So, we are gonna go
00:18:52.68\00:18:55.23
ten seconds down, ten
seconds backup, so you have
00:18:55.26\00:18:58.84
to follow my lead, I
don't trust your count. Okay,
00:18:58.87\00:19:01.99
so we are gonna do nice
and slow, we won't have to do
00:19:02.76\00:19:04.53
that many of them, at
least I don't think we do,
00:19:04.56\00:19:07.06
we will find out how
it goes. Now remember
00:19:07.09\00:19:08.83
we are gonna do
them in proper position,
00:19:08.86\00:19:10.58
if we squat with our
feet wide it's gonna work more
00:19:10.61\00:19:13.20
the inside of the
thigh, if we squat normally
00:19:13.23\00:19:15.46
it's gonna get the
whole thing, if we squat in
00:19:15.49\00:19:18.81
close then we tend to get
a little bit of the outside
00:19:18.84\00:19:20.86
aspect, we're just
gonna have a normal stance,
00:19:20.89\00:19:22.90
okay, feet just a
little wider, shoulder width,
00:19:24.31\00:19:27.16
toes turned out just
slightly, we're gonna cross
00:19:27.19\00:19:29.60
the arms across the
chest, we're gonna try and make
00:19:29.63\00:19:31.74
sure we keep our chest
up and when we squat down
00:19:31.77\00:19:34.47
we are gonna push our hips
back and we are gonna do it
00:19:34.50\00:19:36.19
I'm ready, okay, start 1,
2, I'm ready, okay, start 1, 2,
00:19:36.22\00:19:41.12
or we are gonna go
away too fast backup again,
00:19:41.15\00:19:43.12
start again slow, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, 1, 2,
00:19:43.15\00:19:55.31
3, 4, 5, 6, 7, 8, 9,
10, don't walk out, 2, 3, 4,
00:19:55.34\00:20:05.47
5, 6, 7, 8, 9, 10, 1, 2,
3, 4, this is fun, isn't it?
00:20:05.50\00:20:15.27
7, 8, 9, back down, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:20:15.30\00:20:26.16
up slow, slow, slow,
slow 5, 6, 7, 8, 9, back down,
00:20:26.19\00:20:34.28
keep it tight, 3, 4, 5,
6, 7, 8, 9, 10, 1, 2, 3, 4,
00:20:35.55\00:20:46.54
5, 6, 7, 8, 9, 10, down,
keep it tight, feeling fine,
00:20:46.57\00:20:54.64
5, 6, 7, 8, 9, 10, stand
up slow, a little slow, good,
00:20:55.92\00:21:02.77
good, you starting to
feeling it yet. Okay let's
00:21:02.80\00:21:06.79
back down slowly, 5, 6,
7, 8, 9, 10, 1, 2, 3, 4,
00:21:06.82\00:21:18.92
5, 6, 7, 8, 9, how
many more? How many more?
00:21:18.95\00:21:26.42
Let's see, we got plenty
of time still. Okay, we are
00:21:29.49\00:21:34.00
gonna do one more for
one. Okay, down slow, 1, 2, 3,
00:21:34.03\00:21:39.20
4, 5, 6, 7, 8, 9, 10, 2,
3, 4, 5, 6, 7, 8, 9, okay,
00:21:39.23\00:21:52.29
now ready we are gonna
go down hold one for 30
00:21:52.32\00:21:54.56
seconds, oh! This is
gonna burn, not yet, but I'm
00:21:54.59\00:21:58.98
gonna have to suffer
through it with you. Thank you.
00:21:59.01\00:22:01.78
What did I get myself
into, there is 10, do I count
00:22:02.63\00:22:07.75
too slow. I'm
looking at my watch see.
00:22:07.78\00:22:10.86
And there is 20, 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10. Oh!
00:22:14.31\00:22:28.20
Okay, now we need to
stretch the thighs out,
00:22:30.28\00:22:32.47
okay you're gonna go
ahead and use me as a wall here.
00:22:33.16\00:22:35.28
Put your hand on my
shoulder and stretch out,
00:22:36.22\00:22:39.19
and I'll catch my
breathe. Okay. Okay, you wanna
00:22:39.22\00:22:44.03
feel the quadriceps
stretch, you feeling that? Okay,
00:22:44.06\00:22:46.99
okay five more seconds
and switch, okay you might
00:22:49.92\00:23:02.84
lift up a little bit so
you can feel the legs are
00:23:02.87\00:23:04.58
stretched. Okay, good
okay I want you to lay down on
00:23:04.61\00:23:14.68
your back, do heads up
that way. Kind of form a
00:23:14.71\00:23:19.42
little bit of a V
there, bring your heads little
00:23:19.45\00:23:21.62
closer, bring your head
to the center a little bit.
00:23:21.65\00:23:23.55
Okay, what I want you
to do is I want you to grab
00:23:24.13\00:23:25.84
a leg, grab, grab behind
your knee, okay and pull it
00:23:26.54\00:23:31.33
up towards your chest. So,
you feel it stretching that
00:23:31.36\00:23:33.93
hamstring area, that
feel good, feel better than
00:23:33.96\00:23:39.89
squats, doesn't it?
Yeah. Now, both of you agree
00:23:39.92\00:23:42.04
on that one. Okay, switch,
and we want to just feel it
00:23:42.07\00:23:55.32
nice study pull, you
want to jerk or balance,
00:23:55.35\00:23:57.71
you just wanna feel a
nice study contraction there.
00:23:57.74\00:24:00.22
And then we're
gonna do some abdomen work
00:24:03.36\00:24:04.63
and that's really gonna be
fun. Okay, are you ready for
00:24:04.66\00:24:08.15
that, right. Okay.
Okay, relax now you're gonna
00:24:08.18\00:24:13.39
have your knees bend,
but your feet are gonna
00:24:13.42\00:24:15.25
be on the floor. We are
gonna have the hands behind
00:24:15.28\00:24:18.33
the neck. The reason why
we go with that is because
00:24:18.36\00:24:21.04
it helps stabilize the
neck and the head, keep your
00:24:21.07\00:24:24.20
hands behind the head, we
tend to pull on the head too
00:24:24.23\00:24:26.31
much, which could
hurt our cervical vertebrae
00:24:26.34\00:24:28.95
and if we don't support
the head at all then sometimes
00:24:28.98\00:24:32.23
people get neck
problems there as well.
00:24:32.26\00:24:33.41
So, you want the hands
behind the neck and we're
00:24:33.44\00:24:35.30
gonna crunch up.
Remember, the abdominal has a
00:24:35.33\00:24:37.74
four inch range of motion,
so we're just coming up like
00:24:37.77\00:24:39.43
this. Okay, so crunch
up, okay and back down, blow
00:24:39.46\00:24:43.42
out as you are come up
and when you come up you
00:24:43.45\00:24:46.04
wanna act like you are
trying to touch your chin
00:24:46.07\00:24:47.67
to the ceiling. So,
keep your chin up, good and
00:24:47.74\00:24:50.42
back down, okay, speed
it up a little bit now.
00:24:50.45\00:24:53.42
Okay, come on, come
on, come on, let's go.
00:24:56.77\00:24:59.11
Can't tell I was
ever a coach can you?
00:25:01.07\00:25:02.82
Yeah. How can you,
okay let's do five more
00:25:02.85\00:25:09.85
at this position. And
two more, now we are gonna
00:25:09.88\00:25:18.46
shift position, take
your feet off the ground
00:25:18.49\00:25:20.32
and cross your
ankles, okay now do some more.
00:25:20.35\00:25:24.13
No problem, okay, keep it
going. Remember, wanna try
00:25:28.65\00:25:33.96
and lift the chin up as
we come up. Good and we're
00:25:33.99\00:25:36.65
concentrating on
compressing the abdominals in.
00:25:36.68\00:25:39.37
You wanna push up
because I don't encourage you
00:25:39.40\00:25:41.73
abdominal wall to expand
up. I don't think we want
00:25:41.76\00:25:44.08
that, do we? No, we don't
want that. No. I don't know,
00:25:44.11\00:25:47.38
if anybody is coming, I
want really round big abs.
00:25:47.41\00:25:50.46
So that I want, we
should have a class for sumo
00:25:50.49\00:25:55.51
wrestlers. Three more times,
okay now let's put the legs
00:25:55.54\00:26:05.03
up straight. Okay,
now do some more. Okay,
00:26:05.06\00:26:11.02
make sure the hands
stay behind the neck. We are
00:26:11.05\00:26:13.01
gonna try and lift the
chip up as we come up each time
00:26:13.04\00:26:15.00
exhaling as we crunch
up. You feeling that a little
00:26:15.03\00:26:21.30
bit yet. You sure,
try and pull on your feet
00:26:21.33\00:26:24.08
a little bit, maybe
get little bit tension.
00:26:24.11\00:26:25.36
Oh! Okay, okay I guess
we're done enough, okay.
00:26:25.39\00:26:27.76
Ten more 1,
together out, 2, 3, 4, 5, 6,
00:26:27.79\00:26:37.71
why are you trembling, 7,
8, 9, and 10, roll over on
00:26:37.74\00:26:45.01
your abdomen for just a
moment. You're moving slow
00:26:45.04\00:26:50.42
there Patricia, okay
now I want you to push up
00:26:50.45\00:26:52.68
on your hands, keep your
pelvis down, but just push
00:26:52.71\00:26:55.72
up on your hands, there
you go and just feel that
00:26:55.75\00:26:58.63
abdominal wall
stretch. Alright, very good,
00:26:58.66\00:27:06.36
thank you
ladies. Okay we're done.
00:27:06.39\00:27:13.22
They want more, okay
as you can see we can have
00:27:14.81\00:27:19.14
a lot of fun and still
get strength training done.
00:27:19.17\00:27:21.09
And I want to really
emphasize that ladies don't
00:27:21.53\00:27:24.72
let anybody tell you
what you can and can't do.
00:27:24.75\00:27:26.83
I've seen women
accomplish great things
00:27:26.86\00:27:28.99
if they simply set
their mind to it and start
00:27:29.02\00:27:30.90
working out, but more
important than anything
00:27:30.93\00:27:33.22
else, we want to make
sure we keep our workouts
00:27:33.25\00:27:35.56
focused. We wanna
train always to the glory
00:27:35.59\00:27:37.86
of God, all things we do
should be done to his glory.
00:27:37.89\00:27:40.03
And claim the
promise of Philippines 4:13,
00:27:40.06\00:27:42.40
that you can do all
things through Christ
00:27:42.80\00:27:45.11
because he is the one
that truly strengthens us.
00:27:45.14\00:27:47.43
God bless you and
we'll look forward to
00:27:47.46\00:27:48.91
seeing you see
next time, goodbye.
00:27:48.94\00:27:50.23